| Shoulders
and Neck |
| |
| For
most cultures, the essence of our being is located in the center of the chest,
or the heart center. If you picture yourself feeling sad and dejected, you probably
see your shoulders rounded forward, and your head dropped; in effect, closing
your heart. |
| |
| If
you picture yourself ecstatic to be alive, you may see your shoulders back, your
head lifted and chest wide- in other words, your heart is open. |
| |
All
musculoskeletal wrist pain, elbow pain, and neck pain is rooted in the shoulder.
When we stabilize the shoulder joint, we support the elbow and wrist, and the
superficial muscles of the shoulder and neck can relax. We
can open up the current of the heart (nerves, circulation, prana) and even access
some of that ecstatic feeling by aligning the shoulders with what we call Shoulder
Loop. |
| |
| |
| When
we feel small and limited, our shoulders tend to drop forward, our chin juts out,
and we cause tension in the trapezius that runs all the way up the neck and jaw. |
| |
Inner
Body Diminished: |
|
To
perform shoulder loop: Inhale and expand
from inside all the way up through the neck, we make space for shakti
to freely, auspiciously, and joyfully do her dance within us. When we remember
our deepest intentions and fill up with them, we feel (and look!) brighter. Keeping
this fullness inside, let the skin of the back body drape down upon this light. |
| |
Inner
Body Bright: |
|
| Don't
forget the head! |
|
| Often
we walk through life leading with our head. The upper palate (roof of the mouth)
is forward, flattening the natural curve of the neck. |
| |
palate
forward: |
| Move
your upper palate as well as shoulders back in space, as if you're driving - still
looking at the road! - but resting your head and shoulders back against the car
seat. You'll notice the neck returns to its natural curve, the shoulderblades
will stabilize on the back and the superficial, usually tense muscles can relax. |
| |
palate
back: |
| |
When
we forget our intention to open our hearts, it can look like this: shoulders rounded,
palate forward. This
can cause elbow and wrist pain (carpal tunnel or repetitive stress syndrome),
neck and jaw tension, and rotator cuff injury if performed in a weight bearing
pose. |
Computer
Pose with No Shoulder Loop: |
| |
To
Create Optimal Alignment for Shoulders, Neck and Wrist:
Breathe
in your intention. Move the palate back in space.
Gently draw the shoulderblades
down and in, and breath the chest up and out. |
| |
Computer
Pose with Shoulder Loop: |
| |
The
head of the arm bones are now back, stabilized in their sockets, creating integrity
in the joint and support for the wrists. With each inhale, the heart lifts; with
each exhale, the shoulderblades slide down the back. |
| |
Therapeutic
Pose: If you have pain in your
shoulder or tension in your neck, you can strengthen the stabilizing muscles of
the shoulderblades with this pose. Remember, this is just a reminder - please
have an Anusara teacher show you first! |
| |
Wall
Shoulder Opener
Stand
next to wall with the wall to your right.
Take right hand behind you,
palm up, pinky touching the wall.
Take a deep breath and allow your inner
body to expand brightly, front and back.
Perform
shoulder loop: inhale to expand from inside and move your palate and shoulder
back, exhale shoulder blade down and in. |
|
Scoop
tailbone to stand strong and protect low back.
Turn feet away from wall,
lean back and breathe. Then do the other side. |
|
Wall
Shoulder Opener: |
| |
Preparation
for cobra: soften |
| |
Preparation
for Cobra: Shoulders lift away from floor |
| |
Cobra:
Shoulderblades on the back |
| |
Cobra:
Heart Open |
| To
see Shoulder Loop at work in some poses, check out the Action
page. |
| |
|
